स्वास्थ्य और फिटनेस

Calculate your BMI with NHS categories and ethnic-adjusted thresholds for South Asian and Chinese populations.

Calculate your TDEE using Mifflin-St Jeor or Harris-Benedict formulas. See calorie needs by activity level.

Calculate your daily calorie target for weight loss or muscle gain. See projected weight over time, macro split, and safety warnings.

Calculate your daily protein, carbs, and fat targets based on your calorie goal and body weight. 6 presets from NHS to athletic performance, with per-meal breakdown.

Estimate your body fat percentage using the US Navy method (Hodgdon & Beckett). See your category, fat/lean mass breakdown, and FFMI.

Calculate your ideal body weight using Devine, Robinson, Miller, and Hamwi formulas. See the range across all four methods and compare to BMI healthy weight.

Calculate your daily protein target based on body weight, fitness goal, and age. Evidence-based ranges from NHS, ISSN, and sports science research.

Estimate your one rep max from submaximal lifts using Epley, Brzycki, and Lander formulas. See your training percentage chart for strength, hypertrophy, and endurance.

Calculate your daily water needs based on body weight, activity level, climate, and exercise. Evidence-based recommendations from EFSA, with myth-busting on the 8-glasses rule.

Calculate your 5 heart rate training zones using the Tanaka or Karvonen method. Personalised BPM ranges for recovery, fat burn, aerobic, threshold, and max effort.

Calculate your running pace from time and distance, estimate finish times, and predict race results for 5K, 10K, half marathon, and marathon using Riegel's formula.

Calculate the best time to go to bed or wake up based on 90-minute sleep cycles. Wake between cycles to feel more refreshed. Evidence-based recommendations from sleep science.

Calculate calories burned for 40+ exercises using MET values from sports science research. Running, cycling, swimming, gym, sports, and daily activities.

Estimate your VO2 max using the Cooper 12-minute run test or Rockport 1-mile walk test. See your fitness classification by age and sex based on ACSM norms.

Calculate your waist-to-hip ratio (WHR) and see your cardiovascular risk category based on WHO guidelines. A stronger predictor of heart disease risk than BMI.

Calculate your lean body mass using Boer, James, and Hume formulas. See your body composition breakdown — lean mass vs fat mass — with optional body fat % input for higher accuracy.

Calculate your Fat-Free Mass Index to see how muscular you are relative to your height. FFMI above 25 (men) or 21 (women) exceeds natural limits identified by Kouri et al. (1995).

Calculate how many calories you burn walking any number of steps. Personalised to your weight, height, and walking pace using MET values from sports science research.

Compare your powerlifting total across weight classes with Wilks, Wilks-2, and DOTS scores. See your strength level, percentile ranking, and per-lift breakdown.

Calculate your fitness age based on your VO2 max, BMI, activity level, and resting heart rate. Uses the Jackson et al. (1990) non-exercise prediction model with ACSM population norms.

Estimate your genetic muscular ceiling using Casey Butt frame analysis, Martin Berkhan height formula, FFMI natural limit, and Lyle McDonald rate-of-gain model.

Calculate your training day and rest day calories and macros for body recomposition. Calorie cycling splits, protein targets, and 12-week body fat projection based on your experience level.

Calculate your ideal body proportions using Steve Reeves ratios, John McCallum wrist-based system, and the Grecian golden ratio. Compare actual vs ideal measurements.

Track your pregnancy weight gain week by week based on IOM 2009 guidelines. See if you're gaining the right amount for your BMI category — singleton or twins.